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Starting each morning with a healthy, well-balanced breakfast will help to sustain your energy and concentration throughout the day. Carbohydrates are a main staple of morning meals, but you shouldn't leave out protein. Including protein in your breakfast will not only help keep you focused until lunch but can also aid you in maintaining a healthy weight, according to the Academy of Nutrition and Dietetics. Getting enough protein can be a challenge if you are following a vegan diet.

Nutrient Needs

An average 30- to 51-year-old male needs 2,200 calories and 6 ounces of protein per day. Women in the same age range need 1,800 calories and 5.5 ounces of protein daily. Considering that a healthy, balanced diet usually comprises three meals and one or two snacks each day, middle aged adults should aim to eat 500 to 600 calories and 1 to 2 ounces of protein during their breakfast meals.

Whole Grains

Oatmeal is a breakfast staple, but don't exclude other hearty whole grains such as whole wheat and quinoa as hot cereal options. Adding a sprinkling of slivered almonds, a splash of soy milk or a pinch of wheat germ will further increase the protein content without adding an excess of calories. Whole grains also come in the form of cold cereals with bran-based varieties packing the biggest nutritional punch. These high-protein, high-fiber powerhouses will keep you within your calorie budget while helping you feel full for longer. Add a light variety of soy milk, rice milk or almond milk to complete your meal.

Soy

Soy has the ability to masquerade in many different forms, which is especially beneficial to vegetarians and vegans. Use this super food to your advantage by incorporating it in your morning meal. Soy-based vegetarian "meats" typically include beans, brown rice and vegetables for a high-protein, high-fiber meat substitute. Incorporate meat replacements into your breakfast by making a breakfast sandwich with whole wheat bread and vegetarian cheese.

Soy can also commonly be found in the dairy aisle in the form of yogurt. You can make a breakfast parfait with the addition of fresh fruit and high-fiber cereal. If you are guilty of leaving little time for breakfast, consider making a healthy and protein-packed smoothie by combining the vegan milk of your choice with tofu, fresh fruit and wheat germ to sip on your way out the door.

Nut Butters

Nuts and nut butters are naturally high in calories and protein. However, when you combine them in reasonable portions with fruit or a serving of whole grains, the result is a well-balanced meal. Peanut butter is the most common of the nut butters, but sunflower seed butter, almond butter, cashew butter and hazelnut spreads are other healthy options. A typical serving size of nut butters, 2 tablespoons, provides about 190 calories and 8 grams of protein, according to the USDA. Combine that with two slices of whole wheat toast to bump your protein total to around 16 grams while staying below 500 calories for the meal. Nut butters may also be added to hot cereals and smoothies to amp up the protein content.

About the Author

Beth Helmold is a registered dietitian and board-certified specialist in pediatric nutrition. She holds a bachelor of science degree in dietetics and a master of science degree in family and consumer sciences. Helmold works full-time at a children's hospital as a pediatric dietitian and part-time at a local college teaching nutrition.